FTP Builder Training Plan
An 8-week indoor cycling plan to raise your Functional Threshold Power with sweet spot, threshold, and VO2max intervals.
Functional Threshold Power (FTP) is the single number that drives every zone on your bike — raise it and every ride gets easier at the same pace. This 8-week plan builds from an aerobic base into progressively harder sweet spot and threshold blocks, peaks with a short VO2max phase, then finishes with a fresh FTP test so you can see exactly how far you've come.
This plan is dynamic
Every cycling session in this plan automatically scales its power targets to your FTP, so it adapts as you get fitter — no need to guess your numbers or redo the math yourself. Life happens too: drag any session to a different day on your calendar whenever your routine changes.
Week-by-week breakdown
Aerobic Foundation
Weeks 1–2Two easy weeks of steady endurance riding to prime your legs before the harder intervals start.
Sweet Spot Build
Weeks 3–5Three weeks of sweet spot and tempo intervals — the highest-return zone for raising FTP without excessive fatigue.
Threshold Peak
Weeks 6–7Two weeks of threshold and VO2max efforts to push your ceiling right before testing.
Test & Recover
Week 8A fresh FTP test to measure your new number, followed by an easy recovery spin.
Frequently asked questions
How much can I realistically raise my FTP in 8 weeks?
A well-trained rider typically sees a 3–8% FTP gain over 8 focused weeks; newer riders often see more.
Do I need a smart trainer for this plan?
Yes — the intervals are prescribed in watts, so a power-reading smart trainer keeps every session accurate. RideTheBound connects to yours over Bluetooth.